Healthy Habits for Bonsall & Fallbrook Folks: Mercury in fish – dangerous or not?

Fish is definitely a great protein source that is light, low in calories and has little bad fat.

Consuming seafood is beneficial for the heart and even for neurological development. Yet there is controversy regarding the mercury that is found in fish which is in fact a toxic metal.

Truth be told, the benefits of eating fish far exceed the traces of mercury. Mercury is released into the air and when it settles, lands on the ground and in water sources as well. The fish absorb this substance through the water. The oldest living fish and fish that eat other fish contain the highest levels of mercury. It means that larger fish that are eating the smaller fish should be minimally consumed, including shark, swordfish, king mackerel and tilefish.

The Food and Drug Administration does recommend eating fish about two times per week which is approximately 12 ounces total per week. Pregnant women, however, should consult their doctor for guidelines for fish in their diet. People develop health problems if too much mercury is in the body. Mercury has been associated with diseases including Parkinson's, Alzheimer's, depression, anxiety and autism due to impeded brain functions.

The biggest benefit to eating certain types of fish is the omega-3 fatty acids they contain. These are especially found in salmon, trout, oysters, mackerel, crabs and mussels. The body cannot manufacture omega 3 on its own, and it must be ingested through foods.

We need omega-3 fatty acids to help reduce the risk of heart disease, keep skin healthy and raise HDL, which is the good cholesterol. There are also nutritional supplements that can be taken to avoid fish consumption.

These might be useful for those who do not eat seafood at all whether by choice or dietary constrictions.

Some of the more commonly eaten types of fish are low in mercury such as canned tuna, salmon, catfish, shrimp and pollock. People know that fish is good for them, but they can be more proactive about avoiding traces of mercury when they steer toward these smaller fish choices.